Pumping at Work: Your Rights, Setup, and Sample Schedule
Returning to work while breastfeeding can feel overwhelming—but with preparation, it’s completely doable. From understanding your rights to setting up your pump station, this guide walks you through everything you need to keep your milk supply strong and your baby fed, even during the workday.
Know Your Legal Rights
The PUMP Act (2023) expanded protections for breastfeeding parents. Under federal law, most employees are entitled to:
Reasonable break time to pump as needed for up to one year after birth
A private space (not a bathroom) that’s shielded from view and free from intrusion
Learn more at U.S. Department of Labor – Pump at Work.
What to Pack for Work Pumping
Double electric breast pump
Properly fitted flanges (measure nipple diameter +1–3mm)
Extra pump parts & storage bags
Cooler with ice packs
Nursing cover (optional)
Cleaning wipes or portable sterilizer
Sample Pumping Schedules
Full-time schedule (8-hour shift):
7:00 am — Nurse before leaving home
10:00 am — Pump
1:00 pm — Pump
4:00 pm — Pump before commute
Nurse on arrival home
Part-time schedule:
Adjust frequency based on when you’re away. The goal is to pump as often as your baby would feed (every 3–4 hours).
Storing Milk Safely
According to the CDC (Breast Milk Storage Guidelines):
Room temp: up to 4 hours
Refrigerator: up to 4 days
Freezer: about 6 months (best)
Label and date every bottle or bag before storing.
Building a Routine That Works
Communicate: Inform your supervisor about your pumping needs before returning.
Practice: Try your pump and routine at home before your first day back.
Stay flexible: Expect to adjust as your baby’s feeding pattern changes.
Common Challenges
Low output at work: Try relaxing techniques, breast massage, or looking at baby photos while pumping.
Storage stress: Keep extra bags and ice packs at work.
Privacy issues: HR or management must help provide a compliant space.
With planning, advocacy, and a solid routine, you can continue breastfeeding confidently while returning to work.Want help creating your custom pumping plan? Book your virtual lactation consult now for personalized support on flange fit, milk supply, and workplace pumping schedules.
The information provided in this blog is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Reading this content does not establish a patient–provider or professional relationship between you and Thrive Lactation Center or Sarah Schooler, RN, BSN, IBCLC.
Always seek the advice of your physician, pediatrician, or qualified healthcare provider regarding any questions you may have about a medical condition, breastfeeding, or your health. Never disregard or delay seeking professional advice because of something you have read here.